August 18th, 2014

Congrats CrossFitters!

From Justyna 🙂

Here is our Tough Mudder 2014 Adventure team (3 from CF Kitchener, 1 from CF Listowel, 1 from CF Waterloo).
It’s awesome to network through CF. Even though it rained the entire way, we completed the 16.5km course and all the obstacles including Arctic Enema, in under 4 hours. Thanks to all the CFK coaches for the prep and advice.

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World-Class Fitness in 100 words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.